Use Your Nog-gin Over Holidays

Before a few sips of eggnog or hot buttered rum become a few cups, consider this: True eggnog has 340 calories (from sweeteners and fat) per cup. From egg yolks and full-fat milk, much of its 20 fat grams per cup is saturated. Mix in a 1½-ounce jigger of brandy or rum, and calories soar to 440 -- per cup!

For hot buttered rum, check the recipe. It's belly-warming flavor, and calories come from the butter, brown and confectioner's sugar, rum and sometimes ice cream.

Enjoy healthier versions of holiday beverages in place of dessert.

For eggnog:

Buy lower-fat versions or soy eggnog. They have dramatically fewer calories, fat and saturated fat.
Buy the small carton to ease temptation for more.
Lighten up! Mix any store-bought eggnog with evaporated fat-free milk.
Make over homemade eggnog recipes. Use evaporated fat-free milk instead of cream; for safety's sake, use pasteurized egg substitute in place of egg yolks.

For hot buttered rum:

Substitute tub margarine (less saturated fat and no cholesterol) for butter
Reduce sugar
Reduce alcohol - ½ to 1 teaspoon rum extract for 2 tablespoons rum
Replace ice cream with frozen yogurt

Or better yet, mull cider with a cinnamon stick instead of making hot buttered rum.

Source: 365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS